This easy but powerful group of asanas (physical postures) has a direct effect on your genito-urinary system which regulates the sexual energy in your body. Vajrasana alters the flow of blood and nervous impulses in your pelvic region and strengthens your pelvic muscles, alleviating menstrual disorders. Do not do this if you have very high blood pressure, slipped discs, increased eye pressure, or vertigo.
Shashankasana stretches your back, realigns your vertebrae correctly, releasing the pressure on them and on the surrounding nerves. A pose that is similar to halasana, just that in this variation, the legs are spread apart and you have the arms holding on to the toes. Inhale, lift the legs up to 90 degrees(perpendicular to the ground), coming to Uttanpadasana. While exhaling, lift the waist& hips up and keep the legs floating behind the head, retaining a balance. Keep the breath normal, raise both the arms over the head and hold onto the toes of the feet. Stretch the legs apart from each other with the help of the hands, maintaining a straight line at the knees.
The heels should be kept pointing towards the sky at all times, maintaining a stretch at the back of the legs. There will be a compression between the chin and the chest, creating Jalandhar bandha automatically. Release the toes and bring the hands down to the ground, keeping them parallel to each other.
Exhale, while inhaling, lift the legs off the ground while keeping them straight at the knees, bringing the legs down to Dwipada Uttanpadasana.
The actions of stretching towards both the sides, help to shift the pressure onto the digestive system.
When the legs are stretch apart, there is an increase of pressure on the muscles and joints of the waist thereby helping to tone the core region.


This posture also helps to tone the arms as it is being stretch and strengthen with the pressure from the inverted body. People with recent abdominal surgery or have disorders like, stomach ulcers, hernia, should avoid doing this pose. As in inverted posture, it should not be performed by people who are menstruating nor is it suitable for pregnant women because of the intense pressure on the abdomen region. Because of the intense pressure between the chest and chin, this pose is held for 30 seconds. If the feet are not touching the ground, to maintain balance of the body and to enjoy the benefits of the pose, you can place your hands on the upper back for support. You can also place a cushion underneath the shoulder region (or the upper back region) for further comfort while holding the pose or for those with less flexibility in the upper spine and between the shoulder blades. Exhale and bend the left leg in the knee and place the left hand palm near the left foot toe. It is necessary to keep the right hand, mid body and right leg in one straight line in this asana.
In this asana the weight of the body comes chiefly on the calves of the bent legs and on the muscles of the hand resting on the floor and has nice effect on them. Persons having complaints regarding their waist and the spinal column should do this Asana under the guidance of Yoga Expert.
From standing pose bend the left knee and place the left foot on the right thigh (at the root of the right thigh).
Slowly bend the right knee, lower the body and rest the top of the left knee on the floor just near the right foot. Bend the elbows, raise the elft elbow to the level of the chest and encircle the left hand with the right hand and join the palms.
Learn about the 26 postures and two breating excercises, and the therapeutic benefits unique to Bikram's Hot Yoga.
Place the palms to the front after inverting the fingers (fingers are pointing towards the body and wrists are to the front.


High BP, hernia, heart disease, any type of ulcer, physical weakness, pregnancy, weak wrists and arms. Exhaling, bend forward from the hips, keeping the buttocks on your heels, bringing your arms and forehead to the floor. The points of contact with the ground are the shoulders, the vertebrae of the neck, the head, both the toes of the legs and the arms. With breathing movements of the diaphragm, posture would help in massaging all intra-abdominal organs and glands, and increasing its overall efficiency of the digestive system.
Unlike Sarvangasana or Halasana, Vistrutapada Halasana would cause more pressure between the chest and chin because of the legs raising over the head and stretching them to the sides. The stretching of the body has good effect on the muscles of those parts and improves their functioning.
Here’s how you can manage your pain without using drugs and by employing simple physical postures and breathing techniques. She is the founder of the non-profit Mind’s Eye that uses yoga to create positive personal and social change.
It also relieves menstrual problems (irregularity, cramps, backache), cures loss of appetite, helps correct bad posture and improves the functioning of the liver and spleen. At this stage, the left leg is kept bent at 90 degree angle, the left arm is kept straight & its palms placed on the floor.
Connected to the Bihar School of Yoga lineage, Kanya continues to study with her teachers and guides, and teaches internationally.



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